1/19/15 Monday

Performance

A.  Every two minutes, for 12 minutes (6 sets of):

Snatch Balance x 1 rep

*Build as you go to something tough

 

B.  AMRAP in 10 minutes of:

5 Shoulder to Overhead (115/75 lbs)

10 Box Jumps (24/20″)

15 Kettlebell Swings (24/16 kg)

* There has got to be a heavy focus on cycling the STO correctly. Play with push press and push jerk and determine which is best for you. Either way the technical components of these 2 lifts does not change just b/c you are moving faster.

 

C.  EMOM, for 6 minutes:

Minute 1 – 6  Ring Rows @ 5112

Minute 2 – 100’ Bottom’s Up Kettlebell Carry each arm

 

Competition

Wod will be posted at gym